Lunes 01 Julio

Warm Up

Mobility

+

Emom (2 Rounds of each movement )

1. Ring Row-Sit Up max reps  2. Lunges max reps

Skill

Rope Climb. Technique + adaptations

(strict pull up – Ring Row one arm- pull up with towel  -double row with Dumbells)

Test  adaptation: 1 legless 6 m.(Up&Down-Start sitting on The floor).   Or 10 strict pull up unbroken  Or 10 ring row each arm unbroken.

Met Con

30 mts Rope Climb Legless

Each break : 100 mts Run

L-sit 2´

Each break :100 mts Run

End Of The Wod

Amrap 8´ : 20 Burpees-200m Run